WEIGHTLIFTING PROGRAM:

front squat: 3, 2, 1, 1, 1, 1, 1

clean and jerk: (1+1, 1+1, 1+1)3 these are waves. go up each wave….no misses. it would look like this as an example….but you choose the weight: 60%, 65%, 70%, 65%,70%, 75%, 70%, 75%, 80%. this is just an example.

clean pull to 1″ above knee x 3 reps….pause for the first 2 reps EXPLODE ON THE 3RD rep.